150316

"You have a ready wit. Tell me when it's ready." - Henny Youngman

 

 - Strength -  

EMOM x 10min: 

Odd: Deadlift

1st min 8reps @ 60%

2nd min 6reps @ 65%

3rd min 4reps @ 70%

4th min 2reps @ 75%

5th min 2reps @ 80%

Even: DU x 50

 

- Conditioning -  

AMRAP in 10min: 

6 thrusters (135/95)

12 box jump overs (24/20)

6 power cleans (135/95)

 

 - Mobility -  

Banded OH front rack & shoulder opener x 3-5min ea side

Banded OH front rack & shoulder opener w/ load x 3-5min ea side

Banded lateral/scapula opener x 3-5min ea side

Posterior shoulder mash w/ lacrosse ball x 3-5min ea side